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What’s your story?

We all have a story.

If you’ve been following me you should know who I am – if not, read my post
Who I am and what I believe – I spell it all out there.

I listened to a great Sermon yesterday and some of the points of the message spoke to me on so many levels.

I have been blessed to have been able to work with thousands of people and so many of them tell their story and highlight the hurt or sadness in their life.
I get it.
Life is hard and terrible things happen and those things stay with you.
When my Mom died on my 20th birthday – (yes she passed on my actual birthday) I had a choice; fall into a deep hole of depression, sadness, anxiety or continue living. I had so many people ask “How were you able to go back to school”, “How were you able to go back to work.” Simple…I had to.
There were no other options. I also knew that my mother would’ve been so disappointed in me if I didn’t. The thought of disappointing her after she was gone was still heavy on my heart. It gave me the drive. It gave me the push to make her death part of my life, not my entire story.
In the Sermon, the Pastor said;
“The beginning of your story doesn’t need to look like the end of your story”
Sit with that for a minute.
Wow!
So what does this have to do with health and fitness?!
Everything.
Where you are right now is not where you need to stay.
You are the only one that has the power to change you!
If you have been a chronic dieter and the scale keeps going up and up, then you’ve been using the wrong tools, systems, strategies. That stuff is easily fixed.
You are in charge of your comeback.
Right now, I’m your coach and here’s what I’m telling you;  “Get your mind right, get back in the game in the second half and use this new new playbook and I guarantee, you’ll win!”
I am here to make sure you ……???????
If you keep trying to come up with your own rules of the game, or looking for short cuts on how to win the game you will lose each and every time. You already know that because you’ve probably experienced it.

This is your locker room pep talk.

When you get knocked down, you get back up.
You work with a team to go farther, faster.
You do the work, you follow the play book and you win.

You get to design your hero’s journey.

It can suck or it can be an epic tale!

  • Believe that your best self is a real thing.
  • Stop trying to look for short cuts, there aren’t any.
  • If you do some work, I guarantee you will feel better about everything.
Never give up on you.
Create incredible comeback story.
Inspire others to have their own amazing comeback story.
Make this your FIGHT SONG!

If you don’t believe that there is more for you, then there isn’t.
Love you!

Carrie

Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

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Fattening Fall Is Back!

It’s officially Fall sigh

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I’m a summer girl. I don’t like boots (even cute boots), turtle necks, scarves, sweaters…etc. I digress…

Fall marks the unofficial start to the heavy eating season. Thanksgiving in October for my Canadian fit friends, followed by Halloween then Thanksgiving for my American friends. Cross border shopping for Canadian friends.

We head right into Christmas party season then from Christmas right into New Year’s Eve…whoa…eating season is c-r-a-z-y!!

This is when sooo many people go off the rails and “try” to put it all back on track in January. Some people actually even think, “Oh well, I’ll start fresh in January.”

Fall foods can be frightening, so lets break it down.

Let’s start with the beloved Pumpkin Spice Latte. What a calorie bomb. Even if you try to make it “skinny” it is so not and never will be skinny or a healthy choice. At minimum you are looking at over 300 calories, 11 grams of fat, 35 grams of carbohydrate.

Drinking 300 calories is JUST WRONG. You don’t need it. You don’t deserve it and it is not a treat, so get over it!

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On the liquid calorie topic, hot apple cider is also a hot mess. Warm calories, and sugar = lots of push ups and running, I mean lots!! Hot apple cider comes in around 200+ calories, 27 grams of sugar that’s for about a cup ugh!!!!

Needless to say that Halloween candy is a no-no. I know it hits you as soon as you walk in the store. I know that you think if you by it now you wont have to rush around the day before Halloween looking for candy…what lies and deception!! You know if its in the house you will eat it. Two options, buy things that repulse you or wait until Halloween and buy it that day.

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Next on the list is anything that has caramel-apple in the title. Let’s be honest….caramel anything just screams danger. Move along caramel apple goodness…move along! Have apple slices and natural pb. I know its not the same but its better for you!

Pumpkin “treats”:  approach with extreme caution. Pumpkin in and of itself is great! Pumpkin that is in the form of squares, tarts, loafs, scones, muffins…all are fattening fall fails!

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People hide behind layers of clothing and thats why so many people love the fall. Guess what friends, the spring and summer will happen and you wont be able to sport those layers and your real shape/size will be revealed that you can’t blame on a bulky sweater!

It’s fall…it happens every year. If you had a PSL (pumpkin spice latte) last year, guess what … it tastes the same this year!!

Head into eating season fit, strong and toned. If you hit the fall foods hard you are looking at rolls, muffin tops and jelly belly…and I’m not talking food…Im talking body parts; Yowza!

You have the choice….fit or fat this fall….choose fit!

Give my PSL protein shake a try…I promise you will loooooove it!! No added sugar. So crap…just PSL GOODNESS You’re welcome!!!

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1 scoop of vanilla protein powder

1-1.5 cups of almond milk (or any milk that works for you)

1/4-1/2 cup of pumpkin puree (not pumpkin pie mix)

1/2 tsp or a healthy dash of pumpkin pie spice (or cinnamon/nutmeg)

Blend and enjoy!

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Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!

10 Steps To Easier Weight Loss

changeYou want to lose weight. You want to get healthy. You are confused because there are so many options available and so many different experts telling you how to do it. Where do you begin?
Well, read through these 10 tips and you will be well on your way.

1. Set Various Goals

Losing weight might be the ultimate goal, but it shouldn’t be the only goal. You should set several goals that lead to the ultimate goal. Small incremental goals that when achieved automatically lead to the big one. Eat vegetables with every meal. Drink a gallon of water. Sleep 7 hours…each of these small daily goals will get you where you want to go and they show a complete sense of accomplishment, which has a powerful psychological impact.

2. Surround Yourself With Positivity

Surround yourself with positive people, eliminate negative aspects from your life and seriously look for the bright side of everything. An emotionally healthy environment makes it easier for you to shoot for your goals because you will feel the support and when you have ‘down’ moments or thoughts, positive people that are supporting you will prop you up. Get an accountability partner, preferably someone on the same journey.

3. Rethink Rewards and Punishments

Food is never a reward and exercise is never punishment. The idea that you should reward yourself with food is crazy. “I did 500 burpees this week so I can have dessert” is purely broken thinking. Food is energy and nutrients for your body, plain and simple. Put garbage in, you look like garbage. Exercise is one of the best forms of self respect there is. You are giving yourself the gift of good health and fitness, that is a reward for longevity, never punishment.

4. Meditate /  Breath Deep

Taking a few minutes at the beginning of your day to sit quietly and clear your mind is a great way to gain focus on what really matters throughout the rest of your day. Deep breathing has a calming and de-stressing effect and combined with meditation has a powerful outcome.

 5. Stop Concentrating On A Calendar

While goals with a set date for achievement are vital, don’t get discouraged when you miss your goal. You didn’t gain the weight in a month, so stop thinking you’re going to lose it all in a month. When we look at a calendar we don’t see the long term picture that great health and fitness is a long term plan. It’s a lifestyle change that is more important. A 30 Day Weight Loss Challenge is a great kick start to your new lifestyle, but it doesn’t end on day 30…in reality that is just the beginning.

6. Identify Your Weak Spots

Identify the places, people and times that get you into trouble and stop or change them. If you have a friend that is crappy and negative all the time, move on…they aren’t going to help you or your mindset. If a particular restaurant has a dish that you love but you know is horrible nutritionally, don’t go there. If the evenings are troublesome for you and your health, be prepared with healthy snacks or change your routine completely so that you are busy during that time.

7. The Scale Is Not Your Friend

You tend to think of your weight as good or bad based on what the scale says. How you look and how you feel is far more important a better gauge of success. Are your clothes fitting better? Do you look thinner and feel stronger? Those are true measurements that go beyond numbers. Muscle weighs more than fat so as you drop the fat and increase lean muscle the changes won’t appear on the scale nearly as well as they will appear on your frame in the mirror.

8. Be Honest With Yourself

Don’t accept excuses or tell yourself, “It’s OK to have a cheat meal.” What is your goal? Think in terms of an employer.  If you were paying you for the work you we’re doing would you accept less than the best? No, you would demand a better job day in day out. While you maybe hard on yourself you will become a better manager of your success and eliminate your failures.

9. Foods Are Good or Bad…Deal With It

Somewhere along the line, we’ve learned to feel either proud or guilty about every food choice we make and that is a good thing because it holds us accountable. We wouldn’t send our children off to school with a chocolate bar, bag of chips and a giant bottle of Coke because we know it isn’t good for them, yet we will do that to ourselves.  Food is energy. Food is fuel. Food is nutrition. Crappy food gets you crappy results for energy, thought and performance.

10. Exercise Is Essential

Your body needs to be challenged. In the beginning, if you have led a sedentary lifestyle, a challenge might be for you to take a 20 minute brisk walk. GREAT!!! Do it. As your fitness improves, you can bring in greater challenges. Push-ups, sit-ups, weights can all be added to your routine as you get stronger and improve your fitness level. You might be intimidated by thought of going to a gym. No worries…you can gain an incredible fitness level right in your own home with just body weight exercises.

Losing weight is not hard from a physical stand point. It’s the mental challenge that kills so many good intentions. You need support and a plan for success.

If you are serious about making a wholesome change in your life, here is a great place to start.

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!

Never Solved Any Problems

Don’t Be A Crappy Friend

One thing that really gets me fired up is scrolling through Facebook and seeing someone post about having a bad day and a bunch of their friends jump in and comment with things like “It’s wine o’clock” or ” Come over and let’s have wine.”
That is being a crappy friend.
What will wine, cupcakes, Fettucine Alfredo or a tub of ice cream do to solve your very bad day?  NOTHING
There are 3 crappy friend types.
  • The Enabler
  • The Pusher
  • The Facilitator
The Enabler:
They are the ones that show up at your house with the bottle of wine or tray of cupcakes. They are the ones that say, “I’m tired too, let’s watch Netflix and chill instead of working out. ” They are more than willing to contribute to your self-destructive behavior.
The Pusher:
They are the ones that come to your desk with gummy bears or guilt you into eating what they are eating so that they don’t feel bad eating junk because in their minds, if they are fat they are going to make you fat too. They are the ones that criticize you for eating healthy and working out.
They are the ones that push food and guilt you into eating it because they made it or they bought it special for you. They are like the drug dealer who tells kids, “One joint won’t hurt you.”
The Facilitator:
This is the person that puts it all together for everyone. They lead the pity party and make sure you have everything you need to stay in the bottom of your bucket. Sure they can be good as well, but more often than not, they don’t offer solutions to help you, they make sure you have everything in place to stay right where you are.
Take a second and think about which one of your friends fits into these categories.
Have you been one of these “friends” and if so, why did you do it?
I think people do this to keep people down – the crab in the bucket story.
It makes people feel better about their place in life if they see you struggle and they want you to wallow in that misery under the veil of “look, I’m such a great friend, I brought you candy and wine”
Some may think they are doing the right thing…you know, being a good friend, in their mind means allowing you to vent, express, eat, make bad choices because it’s what you want.
This is psychological warfare in play.
You need to surround yourself with real friends and also, be a real friend.
Real friends support you.
Real friends encourage you stay the course in your journey.
Real friends don’t minimize your efforts.
Real friends don’t guilt you into doing things that set you back.
A real friend will see you about to make a bad choice and instead of facilitating it, pushing you towards it or enabling you, they set you straight. They remind you of your goals and keep you focused on the positive.
It’s ok to push back.
It’s ok to stand your ground.
It’s ok to say no.
I am giving you permission here and right now to say stop it.
If you are one of these people, stop it please.
Bad food will never solve a problem #EndOfDiscussion.
Make sure you click the link to stay up to date when I write or publish new information.
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Eat To Lose Weight

Food is the cornerstone of your plans to lose weight.

As far as I’m concerned weight loss is simple: when you burn more calories than you consume, you’ll lose weight.

Two problems that occur though when using that logic is you more than likely underestimate how much you actually eat and overestimate how many calories you burn.

When it comes to your food intake, you need to track your food daily until you are comfortable with what a proper size meal and the total calories you are consuming actually look like. You might be surprised after a few days of tracking.

Now start eating 250 to 500 fewer calories per day. That doesn’t mean cut out a meal. It means cut down on the portion sizes you’re eating and make better choices to eat the best kinds of calories you can. HINT: You’ll accomplish this easily if you just get rid of processed food.

High protein foods are the most important for losing fat. They keep you feeling full longer and because they take longer for the body to breakdown eating protein has a thermogenic effect, which simply means you body is burning more calories to process the protein.

grilled-923097_1920A rule of thumb for how much protein you need eat is one gram for every pound of body weight. Your protein sources should be lean choices like lean meats, eggs, fish, and high quality protein powders.

Foods that contain healthy fats don’t make you fat! In fact the right ones help you shed fat. Animal fats, butter, coconut oil, nuts, and avocados help reduce hunger. Healthy fats are essential to weight loss and overall health. The fats that you have to avoid are trans fats and anything that says, “partially hydrogenated oils” on the label.appetite-1238256_1920

Carbs are not the enemy. Sugar is the enemy. The problem is sugar is added to everything that is processed and carbs are sugar to the body. When you get too many carbs or sugar your body produces insulin to balance the blood sugar levels and that leads to fat storage. You need carbs in your diet. You don’t need sugar.

You need to cut back on carbs and cut out sugar.

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Breads, grains, pasta are all types of carbs that should be minimal in your diet. Vegetables, leafy greens…those are the carbs that should be plentiful! Watch out for the dressings and sauces you put on your veggies though. They are usually jacked up with sugar, trans fats and chemicals that make them shelf stable.

One of the biggest mistakes you can make when you are trying to lose weight will be the subject of the next post…so make sure you follow my blog so you’ll have the information when it comes out.

Don’t want to wait? You can get emails from me where I give away all my best information to help you reach your health and fitness goals.  Click here to subscribe! 

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Why Fitness Matters to a 46 Year Old Entrepreneur – Chris Brogan

Hey my #FitFriends… I often talk with entrepreneurs about their health and fitness, stressing the importance of picking up some weights, along with the phone. How good it is to make time for a run when you’re on the run and looking your best when you are giving your best.

My good friend Chris Brogan wrote this awesome guest post for me that solidifies how important overall health and fitness is to his success as an entrepreneur, best-selling author, keynote speaker and always making the time to be an amazing dad. I have so much respect and admiration for Chris because he has such an amazing balance to his life. He makes the time to include everything that has value in life…family, work, rest, relationships. If you don’t know who Chris is, this post will let you learn about him. If you’re an entrepreneur that doesn’t make the time for fitness, you are seriously hurting your business potential.

Why Fitness Matters to a 46 Year Old Entrepreneur

If you meet me, you won’t think “athlete” right off the bat. I’m tall, broad-shouldered, and have some muscle, but I also have plenty of cuddly fat on my frame, too. But I’m in better shape at 46 than I was at 16, 26, or 36. Why? You might think “He’s got a significant other. He’s successful in business. Who cares if he’s a bit roly poly?” Or you might wonder HOW, too. I’ll share both.

Why Fitness Matters To Me

I’m a business advisor, professional speaker, and author. None of that requires any level of physical strength or agility. In fact, I’m paid to sit still more often than not. Going out for a hike or a jog or to hit the gym actually takes away money-producing hours from me. So why am I doing this?

  • Accomplishing fitness goals builds my self-confidence – when I deadlifted 415 lbs (after seeing that Hugh “Wolverine” Jackman had done it, and he’s my age), I wore that excitement and confidence around for months. Every time I finish a challenge I’ve set for myself, I feel a powerful internal confidence well up. That’s priceless.
  • Fitness gives out free drugs – exerting one’s self at the gym or out running or doing yoga provides endorphins and dopamine and all kinds of other free mood enhancing drugs. As someone who falls into clinical depression at least once a year, I’ll never say no to free drugs that make me feel good. I just got back from rucking 55 lbs on my back and I feel so energized!
  • A strong body gives you a strong mind – there are three secrets to my ability to create mountains of good material for my clients and the community I serve. I sleep 8+ hours a night. I hydrate very well. I do strength training. All three of these efforts provide tools my brain needs to stay fast, elastic, and powerful. Your body is the spacesuit that takes your consciousness around to all your adventures. Give it the best fuel and best tools.

screen-shot-2016-09-10-at-10-27-32-amI Make It Fun

I refuse to make fitness boring and obnoxious. I switch up my routines and goals every handful of months. It means that sometimes I don’t get the same progress markers as people who do the same old thing for a year or two at a time, but it also means that my crazy brain stays engaged with it all the time.

You can pick whatever and enjoy it. Here’s some of what I do and have done:

  • Yoga
  • Spartan Races
  • Powerlifting
  • Bodybuilding
  • Trail marathon
  • Rucking (hiking with a weighted backpack)
  • Kettlebells (love these!)

There are so many more options. You can pick whatever. But pick things, do them to a level of effort that reminds you that you’re there getting sweaty, and give your body and mind what it deserves.

I use fitness to thrive. By the time I’m 56, I’ll be the most in shape guy I’ve ever been. Join me?

Chris Brogan is the New York Times bestselling author of eight books and counting. Learn more about him at:
http://chrisbrogan.com
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Disclaimer: This is not a paid post or affiliate promotion. Chris wrote this post specifically for this blog because he is simply, a great human being! Love you Chris, thanks.